CrossFit Firebase Orlando

12 Minute EMOTM

Strength.
Push Press
2×5 Warmup (50-60%)
3×5 Working (70-85%)

WOD
Every Minute On The Minute for 12 Minutes, complete the following:
Odd: 1 Power Snatch + 1 OH Squat + 1 Hang Squat Snatch (135/95#)
Even: 3 Muscle-ups (RX) OR 6 C2B PU or 6 Pullups

Cash Out
Choose One…
Run: 400 easy/400 hard/ 400 easy/400 hard. (This should be done for a total of 1,600m without stopping.)
Row: 500m easy/500m hard/500m easy/ 500m hard. (This should be done in one 2,000 set without coming off the rower.)

Cash Out +
800m Ball Chase with friends

Post your scores to the Whiteboard.

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